Food & Drink

10 Healthy Sandwiches To Help You Lose Weight

We’re a generation constantly pressed for time. With so much on our plates, cooking healthy meals and working out is a tough affair indeed. Happily, sandwiches are the perfect dieticians and time planners rolled up in one package.

Why settle for anything less than the best? Come on and let us explore the ten healthiest sandwiches that keep you fit and healthy.

Healthy sandwiches can offer you nutrition and contribute to your weight loss too (1). You get more payback for lesser calories, without compromising on taste.

Let’s have a look at the 10 healthy sandwiches for weight loss here:

1. PB & B Sandwich:

Healthy Sandwiches For Weight loss - PB & B Sandwich

 This one is no ordinary peanut butter and jelly. With the goodness of peanut butter and bananas, you know it’s good for you. It is delicious too and contains just 400 calories.


  • Whole wheat bread
  • Peanut butter
  • Sliced banana
  • Blueberries


  1. Spread peanut butter on two toasted bread slices.
  2. Top the slices with banana slices and blueberries.
  3. Eat them open-faced.

2. Tuna Salad Toast:

Healthy Sandwiches For Weight loss - Tuna Salad Toast

Tuna has much to offer to your health, but has very little in terms of calories . This sandwich has only 420 calories, ideal for a filling lunch.


  • Whole grain bread
  • Tuna salad from the deli counter
  • Lettuce leaves
  • Mayonnaise


  1. Pick up a cup of tuna salad from the local deli and save it.
  2. When needed, spread it on toasted bread slices.
  3. Add lettuce leaves, mayonnaise and enjoy the sandwich.

3. Berry And Almond Butter Sandwich:

Healthy Sandwiches For Weight loss - Berry And Almond Butter Sandwich

Berries with their antioxidants, and almond butter with its many benefits, make this 390 calorie sandwich another good diet choice.


  • Whole grain bread
  • Fresh Raspberries
  • Almond Butter


  1. Spread almond butter generously on one bread slice.
  2. On the other, mash and spread the paste of fresh raspberries like a jam.
  3. Place the slices together and cook it over a skillet for 5 minutes on low heat.
  4. Turn the sandwich mid-way, and serve when evenly browned.

4. Eggplant And Mozzarella Sandwich:


This one is again bursting with healthful nutrients for just 410 calories.


  • Whole wheat bread
  • Medium eggplant
  • Shredded mozzarella
  • Olive oil
  • Spinach
  • Sliced Tomato


  1. Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
  2. Spread the mozzarella on toasted bread slices, and place eggplant and tomato slice.
  3. Close the sandwich and enjoy.

5. Grilled Chicken Sandwich:

Healthy Sandwiches For Weight loss - Grilled Chicken Sandwich

The sandwich offers about 500 calories, fiber, and a host of nutrients as well.


  • Whole wheat bread
  • Salt and pepper to taste
  • Grilled chicken
  • Sliced onion
  • Sliced tomato
  • Diced lettuce


  1. Beforehand, grill chicken until thoroughly cooked.
  2. When you need a sandwich, add salt and pepper for taste and spread on one toasted bread slice.
  3. Place onion, tomato and lettuce pieces on the other toasted slice, close the sandwich and serve.

6. Grilled Cheese With Mushroom:

Healthy Sandwiches For Weight loss - Grilled Cheese With Mushroom

Worry not, this grilled cheese sandwich is not your traditional weighty type. Just with 300 calories, it has a lot to teach you.


  • Whole Wheat bread
  • Cheddar cheese (low-fat)
  • Mushrooms


  1. Bake your mushrooms and flavor them as you see fit.
  2. Later both bread slices with cheddar cheese, add the mushrooms and cook the sandwich on a grill pan without any butter. A healthy sandwich is ready.

7. Egg And Cheese Sandwich:

Healthy Sandwiches For Weight loss - Egg And Cheese Sandwich

 Eggs pack in all the proteins you need. With just 400 calories, you also promote weight loss.


  • Whole Wheat Bread
  • Two eggs
  • Skimmed cheddar cheese
  • Diced green peppers
  • Diced onions


  1. Firstly, make an omelet on a lightly greased pan.
  2. Add diced onions and peppers while cooking.
  3. When done, place the omelet on a bread slice, sprinkle grated cheese, place another slice on top and serve to eat.

8. Taco Salad Sandwich:

Healthy Sandwiches For Weight loss - Taco Salad Sandwich

Nutritious, delicious and simple, you will feel really good eating this sandwich for weight loss.


  • Peeled, cut mango pieces
  • ¼ sliced onion
  • Peeled, cut avocado
  • Chopped tomato
  • Shredded lettuce
  • 1 cup crumbled, baked tortilla chips
  • Olive oil
  • Lime juice


  1. Mix all the ingredients in a salad.
  2. Place lettuce leaves on a bread slice, arrange the salad over the leaves, add 2-3 tablespoons of olive oil and lime juice for taste and sere.

9. Chicken And Corn Sandwich:

Healthy Sandwiches For Weight loss - Chicken And Corn Sandwich

Chicken and corn imparts healthful additions to our body while giving us a flavorful recipe under 400 calories.


  • A cup of cooked and sliced white meat chicken
  • Whole wheat bread
  • ¼ cup corn
  • ¼ cup peas
  • Oyster sauce
  • Washed lettuce leaves


  1. Mix the corn and peas with chicken.
  2. Place a dollop on a lettuce leaf flavored with oyster sauce.
  3. Sandwich this preparation with bread slices and enjoy your lunch.

10. Chickpea Spinach Sandwich:

Healthy Sandwiches For Weight loss - Chickpea Spinach Sandwich

Filled with proteins, this is one of the healthy sandwiches for weight loss and is a dream come true for the calorie conscious.


  • Whole grain bread
  • Chopped chickpeas
  • Diced onion
  • Celery
  • Roasted red peppers
  • Fresh spinach
  • Caramelized onions
  • Salt and pepper
  • Cider vinegar
  • Lemon juice


  1. Lightly blend onions, celery and chickpeas and add salt, pepper, vinegar and lemon juice for taste.
  2. Meanwhile, roast the whole grain bread slices with spinach, caramelized onions and red peppers.
  3. Spread the earlier mix on the slices, and enjoy the sandwich.

All of these sandwiches are about 400 calories, excellent to boost both your energy levels and metabolism. While you lose weight, you gain health. Sounds good? Do let us know if you know any other healthy sandwich recipes for weight loss by leaving a comment below.

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